“I’m a Dietitian and Here’s How To Stop Stubborn Food Cravings”

You're cruising along with your healthy eating plan, feeling great and then BAM! A craving hits you like a ton of bricks. Suddenly, all you can think about is that sugary treat or that bag of chips you swore off. Cravings can be incredibly powerful, leaving you feeling frustrated and defeated. But the good news is, there are ways to manage them and stay on track with your health goals. To learn more, we spoke to Shelley Balls, MDA, RDN, LDN , a registered dietitian and nutritionist for Consumer Health Digest . She shares the science behind cravings, why they're so tough and her most effective tips for how to stop cravings.

What causes food cravings?

Understanding why cravings happen can be the first step toward learning how to stop them. Here are some common culprits:

• Blood sugar fluctuations: “When blood sugar levels drop, people may crave large amounts of calorie-dense foods that are high in carbohydrates,” explains Balls. “This can happen when people skip meals or go too long between meals.”
• Dehydration: Sometimes, thirst can be misinterpreted as hunger, leading you to crave food when you actually need water. “ Dehydration can make it hard for the liver to produce glycogen (the main storage form of glucose), which can lead to food cravings,” adds Balls.
• Lack of sleep: “Sleep deprivation and loss can lead to cravings for junk food, and it can also lower inhibitions, making it harder to resist cravings when they do occur,” she notes.
• Nutrient deficiencies: A lack of essential vitamins and minerals can sometimes manifest as cravings for specific foods.
• Stress: The stress hormone cortisol can increase cravings for sugary and fatty foods. Balls adds, “People may crave certain foods to provide comfort during times of stress or sadness.”

Why is it so hard to stop cravings?

Cravings are more than just a desire for a specific food. “Our brain has several reward centers," Balls explains. "Among their many roles, these regions play a part in decision-making, habits and the association of particular foods with emotions." These include stress, sadness and boredom. The reward system gets activated by certain foods, particularly those high in sugar, fat and salt. When we indulge in these "reward" foods, our brains release dopamine, a feel-good chemical that reinforces the behavior and makes us want to repeat it. This creates a cycle of craving and reward, making it challenging to resist temptation.

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How to stop cravings: 5 tips

Remember, cravings are normal. The key is to be prepared and have strategies in place to deal with them. Here are Ball’s tips to help you stop food cravings:

1. Stay hydrated

Sometimes, our bodies mistake thirst for hunger. “Aim for 6-8 cups (48-64 fl oz.) of water a day, and monitor the color of your urine to evaluate hydration status," Balls says. "You’re aiming for a pale yellow color in the toilet.”

2. Fuel your body regularly

"To avoid blood sugar drops, it’s important to fuel your body regularly with balanced meals and snacks," Balls advises. "Be sure to include complex carbohydrates such as fruits, vegetables and whole grains in your diet along with adequate protein and healthy fats. Avoid skipping meals if possible, or pack a healthy snack so you aren’t ravenous by your next meal.

3. Prioritize sleep

“Multiple studies have shown that those with inadequate sleep eat more calories than those who obtain adequate sleep," Balls notes. "Adults should aim for 7-9 hours of sleep each day to promote optimal health.”

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4. Reduce stress

"Practice stress-reducing techniques that work for you," suggests Balls. "Take a walk, sit in a warm bath, do breathing exercises and get adequate sleep. If stressed before eating, ask yourself if you’re really hungry and tune into your hunger and fullness cues.”

5. Treat yourself once in a while

“As a dietitian, I recommend satisfying your food cravings sooner rather than later so you can avoid a binge eating session," Balls says. "It’s better to just have a small portion, if it’s less nutrient-dense, of the food right off the bat rather than binge eating it later in larger portions.”

More ways to fight cravings:

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .